W2

Thursday- Cl&J Complex + Drop Sets repeatability + SL CP + OH Stability

A. Clean Pull + Power Clean + Front Squat + Split Jerk + BnK Split Jerk, tough complex in 12 min

B. Squat Clean & Jerk, 1/30 sec w/ 80-95% of A for 7 min

C. Front Rack Reverse Lunge off 45 & 25# plates, 4 x 8/leg, rest 60 sec

D1. Jerk Grip Yoke Carries, 4 x 20m as heavy as possible, rest as needed

D2. Single Arm Farmer’s Carry, 4 x 50m as heavy as possible, rest as needed

Friday- Triphasic Pressing + Push/Pull Density + Threshold Bike + Double Unders

A. Push Press @ 80X2, 4 x 4, rest 2 min, 

- 115, 125, 135, 1,35

B1. Kipping HSPU’s @ 8” Deficit, 4 x 5-7 reps, rest 60 sec 

- 7, 7, 6, 7

B2. L-sit Rope Climbs from seated all the way back down to seated, 4 x 1, rest 60-90 sec

- Complete

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Bike 4 min @ 302W - 52 Cal

Rest 3 min

Bike 3 min @ 302W - 41 Cal

Rest 2 min

Bike 2 min @ 302W, rest 1 min x 5, - 27, 27, 27, 26, 27 Cal

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8 sets, 20 sec Double Unders, 20 sec rest

Saturday- Barbell Cycling Skill + Mixed Aerobic Work

A. Power Snatch, 4 x 12 TnG, start @ 95# and build off feel but keep it smooth and consistent as far as cycle time for the 10, rest 2 min
95, 105, 110, 115

B. Hang Squat Clean, 3 x 9 reps, start @ 135# and build off feel, same as above, rest 2 min
135, 165, 185

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3 sets @ high consistent effort, goal is same pace every round - 3:12, 3:10, 3:06

Row 400m @ 2:00/500m

15 Overhead Squats, 95#

12 Toes to Bar

5 Deadlifts, 275#

15 Ring Dips

Rest 4 min b/w sets

Sunday

rest

Monday- Snatch w/ Stability + Snatch Consistency + Snatch Pulls + FSq/TripPress + EMOM

A. Power Snatch + Hang Snatch + Snatch Balance, tough complex in 12 min **2 sec pause in bottom of each catch
-205

B. Squat Snatch, 3 TnG/min for 10 min @ 60-70% of A
- 135

C. Halting Snatch Pull, 3 x 3 @ 95% of 1RM, rest 2 min **pause 3 sec @ knee cap then go into pull, use straps
- 235

D1. Front Squat @ 13X1, 4 x 4 reps, rest 60 sec
- 285, felt much better this week

D2. 6” Deficit HSPU, 4 x 1.1.1.1.1.1 eccentric only, rest 90 sec **kip up, lower down as slow as possible, fall and kip back up for next rep
- Complete

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12 min EMOM - Complete

1st- 20 Wallball, 20#

2nd- 5 Muscle Ups + 20 Double Unders

3rd- 20 sec HS Walk for distance, 25ft every time, little out of practice

Tuesday- Row/Bike Threshold + Tester

Row @ 2k pace or Bike @ 6 min pace, mix off feel **do more biking than rowing

6 sets: Same as last week, did 1 Row every 3 Sets, Was able to go harder on the bike held about 345 Watts

6 x 40 sec on, 40 sec off

Rest 90 sec b/w sets

Rest 2 min after last one

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For time: 6:01

18-15-12-9-6-3

KB Swings, 70#

Burpees